Sunday 16 FebruaryRack Deadlifts 115, 16" x5/Others all 18 3/4--135x5/135x5/145x5/155x5/165x5*1/2 kneeling chops 6x10Goblet squats (45), Rollouts, GHR 5x10*Pretty sore in the evening and next day after the rack pulls. Not sure if this is just DOMS or something more.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Wednesday, 19 FebruaryBench 125x5*/140x3*/3x150x5/150x4*OA Ros 55x6x10PU+, H. Pullup, 1/2 kneel Paloff 5x10*supposed to be 2 reps first 2 sets. Didn't read before the first set and went 5, got absent minded during the 2nd set and went 3, could only get 4 reps on the last set. I tried hard for the 5th, but it came down and I had to "crawl" out from under it. Rats! This was despite an interruption after the 4th set, and a "rest" of about a half hour. I'm old, I'm absent minded AND I'm weak. Sheesh. No hand-offs for any of it.

Friday, 21 FebruaryFront Squat 100x2/110x2/120x4x5*Facepulls (6 plates), 6x10SLRDL (27.5), Stir Pot, TRX Ys 5x10Again, I was thinking in terms of sets of 5, so I didn't realize that I was on the last set to go the "+" reps. I thought about throwing in another set, but didn't.

Wednesday, 26 FebruaryRack pulls all from 18 3/4" 135x5/145x5/155x5/165x5/175x5/185x5*1/2 kneel chops 6x10Gob Sq (50#), BB rollout, GHR** 5x10*Still finding the "right" loading for now--was going to go more slowly, but they kept feeling light, so I kept raising it slightly. I'm not there yet. Should I keep going up on the weight, or start going down on the bar height? I can change in rough 1" increments.**I think I'm still learning a few things about this. I've done them pretty perfunctorily, not really putting a lot of effort in, sort of doing a plyometric knee push up :). I'm focusing more, feeling hams more, trying to be slower and more deliberate. Still, by about the 5th reps it's pretty much free-fall down, arms pushing back up with a little boost from the hams at the end. I assume my flutes are stabilizing my hips, but I'm not really aware of them. I see the typo now, but "flutes" is funnier.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

*Saturday, 22 MarchRack deadlifts (18 ¾") 135x5, 155x5, 175x5, 185x5, 195x5, 205x5½ kneeling chops 5x10SS Step-ups (14" 25*2), BB Rollouts both 2x10, GHR 2x5*A mix of problems kept me from lifting Thursday or Friday, work issues, illness, sleep depravation, etc., etc., I probably shouldn't have lifted today either, but I hated to miss another day.. I'm still very tired, but helped with work on a friend's house in the village for most of the day, then came home and went to the gym. The rack deads were fine, but somehow I managed to spend over 2 hours, and still was only through 2 sets of accessories. It was past 7 PM, and I just couldn't continue.My back is OK, I think.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Sunday, 6 AprilChins 6x6, 7 (43 total reps--equal to last time)Face pulls (6 plates) 7x10½ kneeling landmine press (bar+15), chest-supported row (9 plates), Pallof (5 plates) 5x10**Like last time, I tried to limit rest, but this time I found loads that I could sustain, and allowed 60" rest between circuits, except the last one stretched close to 2".

Tuesday, 3 June Rack Deadlift 16"*125x5, all other reps 18.75" 150x3, 175x2, 190x1, 200x16½ kneeling chops 5x10Chins 7/7/6/6/6/6*With my setup, the support is under the plate, not the bar, so with smaller plates the bar is lower. My setup puts the bart at about 18¾ with standard 45s on the bar.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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